3 Must Eat Breakfast Foods

I LOVE breakfast!

Do you love your breakfast?  Do you have a short list of “go-to” recipes or do you find yourself grabbing the same, carb-rich, energy dropping one on a daily basis? Who could use a bit of inspiration to start eating breakfast again?

I’m sure that you remember that getting some protein at each meal can help with blood sugar management, metabolism and weight loss.  This is because protein helps you feel fuller longer and uses up a bunch of calories to absorb and metabolize it.  I’m going to show you how to get the protein, as well as some veggies and healthy fats for your soon-to-be favourite new “go-to” breakfasts.

Breakfast Food #1: Eggs

Yes, eggs are the “quintessential” breakfast food.  And for good reason!

No, I’m not talking about processed egg whites in a carton.  I mean actual whole “eggs”.

Egg whites are mostly protein while the yolks are the real nutritional powerhouses.  Those yolks contain vitamins, minerals, antioxidants, and healthy fats. Together, an egg is the perfect “whole food”!

Eggs have been shown to help you feel full, keep you feeling fuller longer, and help to stabilize blood sugar and insulin.

Not to mention how easy it is to boil a bunch of eggs and keep them in the fridge for a “grab and go” breakfast when you’re running short on time.

And…nope, the cholesterol in eggs is not associated with an increased risk of arterial or heart diseases.

(One thing to consider is to try to prevent cooking the yolks at too high of a temperature because that can cause some of the cholesterol to become oxidized.  It’s the oxidized cholesterol that’s heart unhealthy.)

Breakfast Food #2: Nuts and/or Seeds

Nuts and seeds contain protein, healthy fats, vitamins, minerals, and fibre.  Nuts and/or seeds would make a great contribution to breakfast.

Don’t be fooled by “candied” nuts, sweetened nut/seed butters, or chia “cereals” with added sugars – you know I’m talking about the real, whole, unsweetened food here.

Nuts and seeds are also the ultimate fast food if you’re running late in the mornings.  Grab a small handful of almonds, walnuts, or pumpkin seeds as you’re running out the door; you can nosh on them while you’re commuting. It’s also easy to add a spoonful of nut/seed butter into your morning breakfast smoothie.

Hint: If you like a creamy latte in the mornings try making one with nut or seed butter.  Just add your regular hot tea or coffee and a tablespoon or two of a creamy nut or seed butter into your blender & blend until frothy. Stay tuned for a post with my frothy cashew milk coffee….soooooo yummy!

Breakfast Food #3: Veggies

Yes, you should get protein at every meal including breakfast; but have you ever thought that this also applies to veggies? It does! 

Veggies are powerhouses of vitamins, minerals, antioxidants, phytochemicals, fibre, and water.  You can’t go wrong adding them into every single meal of the day so if you don’t already, you should definitely try them for breakfast!

And no, you don’t need to have a salad or roasted veggies for breakfast if you don’t want to…but you totally can!  It’s time to ditch the old way of thinking – cereal, pancakes, bagels for breakfast and embrace all types of food for breakfast. In our house, we avoid the “breakfast food” trap. Nothing is off limits for the first meal of the day!

Adding some protein to leftover veggies is a great combination for any meal.  Including breakfast.

I’ve included a delicious recipe below for you to try (and customize) for your next breakfast.

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Recipe (Eggs & Veggies): Veggie Omelet

egg-veggie-omeletServes 1

Grab a handful of your favourite nuts and this meal is sure to keep you feeling satisfied and energetic all morning long!

Ingredients:

  • 1 teaspoon coconut oil
  • 1 or 2 eggs (how hungry are you?)
  • ¼ cup veggies (grated zucchini and/or sliced mushrooms and/or diced peppers)
  • dash salt, pepper and/or turmeric

Directions:

  1. Add coconut oil to a frying pan and melt on low-medium heat (cast-iron pans are preferred).
  2. In the meantime grab a bowl and beat the egg(s) with your vegetables of choice and the spices.
  3. Tilt pan to ensure the bottom is covered with the melted oil.  Pour egg mixture into pan and lightly fry the eggs without stirring.
  4. When the bottom is lightly done flip over in one side and cook until white is no longer runny.
  5. Serve & Enjoy!

Tip:  Substitute grated, sliced, or diced portion of your favourite vegetable.  Try grated carrots, chopped broccoli or diced tomato.

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